floFOCUS

Total Body

30-min

back squat: 4×2 @90%

Accessory — 3 rounds:

• 6 each DB step-up
• 8 trx hamsting curl
• 30-sec each side plank

10-min amrap

• 3 squat cleans or front squat
• 50 doubles
• 7 t2b

floLEVELs:

• level 1 (115/75)
• level 2 (135/95)
• level 3 (155/105)

HYROX

40-min amrap w/partner

4 rounds

• p1: max cal ski
• p2: 2 sled pushes

4 rounds

• p1: max wb sit ups
• p2: 400m run

4 rounds

• p1: max farmers carry
• p2: 20 burpees

4 rounds

• p1: max cal bike
• p2: 20 total sandbag lunges

Relay (running clock)

40-min w/partner

00:00-12:00

• 10 heavy wall balls
• 8 hang power cleans
• 6 burpees over

14:00-26:00

• 9 pull ups
• 12/10 cal bike
• 15 push ups

28:00-40:00

• 200m run
• 20 kb swing
• 250m row

floLEVELs:

• level 1: (75/55)
• level 2: (95/65)
• level 3: (115/75)

Pull

25-min

5×3 deadlift @85%

Accessory: 2-3 rounds:

• 6-8 tempo rdl
• 8 heavy db hip thrust
• 10 total gorilla row

e2mom: (4 rounds)

1. 1 sled rope pull/push back + 10 t2b + 15 kb sdhp
2. 12 total db hang snatch + 24 slam balls

optional cash-out: (3 rounds)

• 12 total db bicep curls
• 15 db oh tricep ext.

HYROX

20-min amrap

• 400m Run
• 20/16 Cal Bike
• 30 Walking Lunges
• 20 DB Push Press
• 10 Burpee Box Jump Overs

8-min amrap

• 15/12 cal row/ski
• 200ft farmers carry
• 10 anchored leg lifts

8-min amrap

• 200m run
• 20 sit ups
• 10 total plank shoulder tap

*2-min rest between amraps

floLIFT

2 sets :

• 1 high hang snatch (hip) + hang snatch (mid thigh)

2 sets :

• 1 pull + 1 floating snatch (1″ off floor) + 1 ohs

3 sets :

• 1 liftt off (mid thigh) + pull
• 1 snatch

3 sets :

• 1 snatch + 1 hang squat snatch

emom x 10

• 1 squat snatch

increasing weight. build to a heavy single for the day.